natty t's trying to get back into football.
- 03-18-2009, 07:50 PM
- 03-18-2009, 11:16 PM
03-19-2009, 12:13 AM
alright i got an avator pic up from my jr. year in highschool.
i'll try to get a camera for some pics soon so i can keep visual progress on here.
03-19-2009, 02:26 PM
I actually have a question. I don't know how many of ya'll have heard of joe defranco but his nickname is the "pro maker" he's one of the top football strength and conditioning coaches in the country.
He doesn't believe in power cleans. He thinks they're more about form, and less about actual strength.
Notable football players he's trained since highschool in this years draft, Brian Cushing Lb, USC, Tony Fiametta Fb Syracuse, Greg Isdander G West Virginia.
Here's his site http://www.defrancostraining.com/index.php
and vid's on youtube http://www.youtube.com/user/joedefranco
he's got several training programs on his site.
I guess my question is to vol and Dr.D and anyone else who wants to jump in, What do ya'll think about this?
03-19-2009, 03:11 PM
Firstly, Strength and Power are two separate concepts. You can be strong, but not powerful and you can be powerful, but not necessarily that strong. If Joe DeFranco made the statement, "I do not believe in Power Cleans for Strength purposes" I would concur, because Power Cleans, Snatches, or anything involving the exertion of the hip extensors at a high velocity is not an expression of strength, but of power.
The biomechanical equation for Power is Mass/Time, which indicates that Power entails velocity. Strength is determined by the quantity of mass you are able to move, whereas, Power is determined by the velocity of which you can move that mass.
What is the significance of performing POWER MOVEMENTS? I don't want to get into all the details because I'll lose you along the way, but I'll bring it to a succinct summation.
#1. Power movements improve explosive hip extension, which is imperative for power athletes. Football players are a prime example.
#2. Catch what I'm about to say. Motor units innervate muscle fibers, meaning they are connected to various muscles and the motor units control the various actions and activities of the muscle fiber they innervate. One of the key components to athletic performance that the motor innervates, are the Golgi Tendon Organ. Now pay close attention. ACTIVATION of the Golgi Tendon Organ, creates an INHIBITORY response from the muscle. The Golgi Tendon Organ reads pressure within the muscle and it is an autonomic response, meaning you can't make a conscious decision to relax or excite the GTO.
In short, the GTO needs to be trained to increase it's pressure threshold, so that when it is excited in high velocity situations, it does not inhibit muscle contractions. Therefore, limiting optimal power.
Nothing outside of power movements will have an effect over improving the explosiveness of the hip extensors, which directly equates to greater power or improve the Golgi Tendon Organ threshold.
Joe DeFranco is one S&C coach of thousands that implement power movements. I have not read or watched any of the links, but the science behind my posts would not change either way.
I won't discredit his methods or his success, but as far as the two prime components pertaining to power, such as explosive hip extensors and the golgi tendon organ, he has to do velocity movements. Perhaps he uses kettle bells or something, but you won't get around these two elements of power-athletic performance, with any strength building exercises.
Furthermore, in case someone thought I forgot. The Stretch Shortening Cycle is also an imperative element to optimal power, but this is trained through plyometrics.
NSCA - CSCS
03-19-2009, 03:24 PM
I'm sold vol.
Sorry if i came off as if i were trying to doubt what you were saying, there's just a lot of info and i'm trying to absorb as much of it as i can.
There's a reason I'm studying all this in college.
03-19-2009, 03:26 PM
I posted the macro effects of power movements, but here are some of the micro which are also imperative for optimal power.
#1. Increased neuron firing.
#2. Increased motor unit firing of muscle fibers per contraction [this actually can be improved by strength movements]
#4. Coordinated motor unit firing
#5. Decreased co-contraction
and so on.
NSCA - CSCS
03-19-2009, 03:27 PM
03-19-2009, 03:30 PM
Bench Squats with chains or bands
they say they're better than regular squats. I don't fully understand things well enough to know why.
I like bench squats a lot, but before I drop 100 dollars on bands what do you think?
03-19-2009, 03:33 PM
So explosive movements like long jumps, bench jumps (or whatever they're called), kettleballs, jump ropes, running up bleachers, and lunge jumps would all be good to add in to my cardio sessions
03-19-2009, 03:39 PM
oh, and it's your prerogative to "doubt me," I certainly don't know everything and I'm not the smartest person or anything like that. I wouldn't get upset at someone who disagrees with me here. I disagree with a few of my closest members here all the time. No worries. Don't feel obligated to believe it just because I said it, I only detailed it so much to support my point, not to rub it in your face, bud
I reposted what we discussed here on my log because I liked the subject matter. I might catch some beef for it, but whether they agree or not, my opinion is based off empirical data, so whether someone believes me or not doesn't change what i know. I've gotten into intellectual one-up contests on here before, but those were rookie errors. Hardly anyone wins and it just ends up frustrating you, so I try to avoid "heated" confrontations of egos these days. I may relapse on occasion, but as a general rule, I've long lost the taste for internet fights and an intellectual beating of the chest.
NSCA - CSCS
03-19-2009, 03:47 PM
Let's take the statement. "complex carbs are better for you." Much more true for a bodybuilder for aesthetics is the goal, not so much true for an active athlete, where optimal performance is the goal.
I personally do not have any knowledgeable opinions on bands when it comes to performance enhancement for the power-athlete, I'd have to look into it to develop a valid conclusion.
NSCA - CSCS
03-19-2009, 03:53 PM
Duration and Intensity have an inherent inverse relationship and the nature of cardio implicates a high number of continuous repetitions, which would not have you performing at a level high enough to make those power adaptions.
Plyo's and Power can be used as conditioning, but only if conditioning is the purpose, not making power adaptions.
NSCA - CSCS
03-19-2009, 04:05 PM
03-19-2009, 04:28 PM
Good lookin log natty t- hey did you play any highschool ball before your senior year at the woodland high? I'm from the southwest side (Sugar Land) but I know they got some good talent up north though. A few of my freinds play college ball; one at Texas State, another at North Dakota State both in the secondary. Both of them are beasts and just super athletic.
03-19-2009, 04:39 PM
03-19-2009, 06:18 PM
03-19-2009, 06:27 PM
i'm the only person in my family born down here.
(and the only one over 5'7, i wonder if there's a coincidence)
03-20-2009, 12:46 PM
so i have to go see the ex g.f. today.
i knew it was coming but i'd been putting it off.
I scheduled my session for right when we get done so I can take the stress and emotions out on the iron.
03-20-2009, 12:51 PM
i actually have a question for vol.
would it be better to try to lose fat for about a month or is this about what i should be doing?
03-20-2009, 08:17 PM
Alright so i don't know if it's because i worked out in the evening or because i just got done seeing the ex but i had a good workout.
Flat Bench Dumb Bell Presses 5 sets of 6 starting with 75-was extremely light and i was just throwing it up so i did 12 reps, then went up to 85's with no rest and pumped out 6 reps. did two more sets at 85's then dropped down to 75's for the last 6.
• Incline Dumbbell Presses 4 sets of 8 with 55's for the first two sets and 45's for the second two.
• Dips 3 sets of max-i actually did bench dips to put more focus on my tri's and did 3 set's of 20
• Tricep Presses 4 sets of 8-with 85's
I was feeling good. I'm not as strong as i used to be but i finally felt today like i was activating some muscle fibers and it was addicting, so i went and did 2 sets of tri extensions with 120 lbs for 12 reps, did sets of floor wipers (just learned about em today ) and did decline crunches with a 45 for 2 sets of 25
Today felt great. I finally felt like I was doing something. I felt the fibers in my chest start burning and I couldn't help but smile. I really had a strong desire to do a set of squats, but decided as soon as i got off work tomorrow I would rush to the gym and get my squats in.
03-21-2009, 12:49 AM
I'm going with "the ex" theory. Was it a good thing? Or an upsetting thing? I've had some of my best dead lift days from being angry with a girl.
NSCA - CSCS
03-21-2009, 01:01 AM
it was more depressing than anything. she's the only person i've let myself get close to since my freshman year in highschool.
I'm back to being alone, which is very much the way i like it.
03-21-2009, 01:03 AM
Oh, I forgot i did my delts today as well.
Side Raises- 4 sets of 8 with 25's
front raises 4 sets of 8 with 25's
bent over side raises (trying to hit the rear delt) 4 sets of 8 with 25's
03-21-2009, 09:27 AM
Solid stuff right there natty t- i'm in the same kind of the thing right now w/ my girl. except w/ the breaking up on valentines day thing. Sorry to here that, but I'm sure you'll be alright. You probably got a few lined up just waiting to get w/ you huh? Just keep doing what you got to do and everything will work out how it's suppose to.
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